What are the different forms of stretching?

Stretching has different forms, but is more commonly associated with static stretching (i.e. holding a muscle in a stretched position for roughly thirty seconds). Static stretching has been shown to decrease nervous system activity to the muscle, creating a more relaxed muscle. This is one form of stretching and is important for lengthening or relaxing a tight, overused muscle. One example would be stretching your calves. You would hold the calf stretch position for thirty seconds, reducing the tension in the calf muscle.

The other form of stretching is called dynamic stretching. This consists of using a controlled speed and moving a muscle through its entire range of motion around a joint, intentionally using all the muscles involved in moving that joint. You do not hold dynamic stretches. For example, a lunge could be considered a dynamic stretch. You would be dynamically stretching the hip flexors and thigh muscles of the leg in back while contracting the glutes to raise your body from the lunge position. Dynamic stretching is important to increase range of motion, core temperature, and nervous system activity, all of which prepare your body for enhanced movement. Dynamic flexibility can be used for a warm-up or, if time is short, it can be a workout in itself.